Archive | Blueberry Almond Protein Muffins RSS feed for this section

MFT28

22 Mar

I’m so sorry that my blogs are becoming less frequent!! I’ve been flat out with assignments and trying to keep on top of study (a never-ending struggle) so unfortunately I haven’t had the time to dedicate an hour or so to writing blog posts!!

Motivation: Amanda Adams

2013-03-16 05.24.01

I felt like I was in a bit of a rut with my training so I did a bit of searching and found this training program – Greg Plitt’s MFT28 (http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html). It is INTENSE!!! He is really enthusiastic and motivating though, and I find it really helpful to watch the videos. My boyfriend is doing it with me via long distance, which is nice :).

I have HEAPS of recipes to share with you!! I think it’ll be easiest if I break them up into a few per post though (don’t want to overwhelm you!!)

 

High Fibre Cinnamon Protein Pancakes (chocolatechillimango.com) – these are really yummy and really filling

2013-03-22 15.09.21

Serves 1-2

100g egg whites

40g pea protein

10 grams psyllium husk

250mL unsweetened almond milk

1/2 tsp cinnamon

1/2 tsp vanilla whey protein powder

Stevia, to taste

Whisk together the ingredients

If necessary, add a little more milk or water if the batter is too thick

Cook the pancakes in a non-stick pan

Serve topped with whatever you like (I used flaxseed oil because I’m ADDICTED!)

Nutritional info: per serve (without toppings)

Calories: 146.7

Total fat: 2.2g (0.5g sat)

Total carbs: 5.5g (4.9g fibre!)

Sugar: 0.4g

Protein: 25.4g

 

Blueberry Almond Protein Muffins (chocolatechillimango.com) – I absolutely LOVE these!! Super fluffy, super tasty, super healthy!!! Awesome muffins 🙂

2013-03-15 07.12.37

Serves 12

250g almond meal

20 serves Stevia (a lot, I know…)

3 tsp baking powder

150g blueberries (I used frozen)

200mL unsweetened almond milk

1 egg

1 tbsp vanilla essence

1/2 scoop vanilla whey powder

1/2 scoop vanilla casein powder

Preheat oven to 200 degrees Celsius

Mix together dry ingredients

Whisk together the wet ingredients in a separate bowl

Add wet to dry, then mix lightly (do not overbeat)

Toss in the blueberries

Pour the batter into lined muffin tins

Bake for 20-25 minutes until golden and toothpick comes out clean

Cool on a wire rack before turning out

Nutritional info: per 1 muffin

Calories: 151

Total fat: 11.4 (1.1g sat)

Total carbs: 7.9g

Sugar: 2.2g

Protein: 7.4g

 

Chicken with Cauliflower and Olives (www.elanaspantry.com) – pretty self explanatory haha and yum!

2013-03-22 15.32.53

Serves 4

500g chicken breast

1 bunch fresh thyme sprigs

1/2 head cauliflower – cut into florets

1 spring onion – finely chopped

2 tbsp extra virgin olive oil

1/2 tsp salt

1 tsp black pepper

Zest of 1 lemon

1/4 cup fresh lemon juice

1/2 cup kalamata olives – pitted

3 cloves garlic – minced

Spread thyme sprigs evenly in the bottom of a 7×11 baking dish

Place chicken over thyme and scatter cauliflower around chicken

In a small bowl, combine spring onion, oil, salt, pepper, lemon zest and juice, olives and garlic

Pour this mixture over the chicken and cauliflower

Refrigerate for at least 1 hour

Preheat oven to 200 degrees

Bake for 45-55 minutes, until chicken is cooked through

Nutritional info: per serve

Calories: 246.8

Total fat: 8.1g (2.0g sat)

Total carbs: 6.0g

Sugar: 1.5g

Protein: 37.5g

 

Dense Aduki Chocolate Cake (www.proteinpow.com) – this is super super dense!! I think next time I’ll add more sweetener because it was a bit too bitter for me

2013-03-22 14.59.27

Serves 8

1 can aduki (or black) unsalted beans – cooked

1/2 cup liquid egg whites

1/2 cup chocolate whey protein powder

300g low-fat cottage cheese

12 cup cocoa powder

10 serves Stevia

3 tbsp coconut flour

1 tsp baking powder

Preheat oven to 170 degrees

Blend everything together and pour into a greased cake pan

Bake for 40-45 minutes or until toothpick comes out clean (don’t overbake!!)

Sprinkle some cocoa on top to serve!

Nutritional info: per serve

Calories: 149.7

Total fat: 3.2g (2.2g sat)

Total carbs: 11.0g

Sugar: 2.1g

Protein: 16.8g

 

Vanilla Cupcakes (www.dessertswithbenefits.com) – these are pretty scrumptious (though have nothing on the blueberry almond muffins above…)

2013-03-22 16.51.26

Serves 11

1 cup unsweetened almond milk

3 tbsp unsweetened applesauce

3 tbsp coconut oil

3/4 cooking Stevia

2 tsp vanilla essence

1 tsp almond essence (I left this out)

1/4 cup arrowroot starch

2 tbsp ground flaxseed

1/2 cup brown rice flour

1/2 cup quinoa flour

1/3 cup almond flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp xanthan gum (I left this out)

1/4 tsp salt

Preheat the oven to 180 degrees and line a cupcake tin with 11 paper liners

Whisk together almond milk, applesauce, oil, sweetener, vanilla and almond essence

Whisk on medium speed for about 1 minute

In a small bowl, whisk together the starch and flax

Slowly add this starch/flax mixture to the almond milk/applesauce mixture

Whisk on low for about 1 minute

In a medium-sized bowl, whisk together the brown rice flour, quinoa flour, almond flour, baking powder, baking soda, xanthan gum and salt

Slowly add to the almond milk/applesauce/flax mixture on low speed

When it is all incorporated, increase the mixer speed to high and whip for about 20 seconds

Scoop batter into cupcake liners

Bake for ~30minutes or until surface springs back when tapped

Remove cupcakes from tin and let cool on a wire rack

I decided to add my own person touch by pressing a raspberry into the centre of each muffin before I cooked them… don’t ask me why!! But it tasted awesome 🙂

Nutritional info: per serve (without raspberries)

Calories: 132.8

Total fat: 7.9g (4.8g sat)

Total carbs: 12.7g

Sugar: 0.8g

Protein: 2.3g

 

Oh and guess what? I’m now a Sweat Pink Ambassador 🙂 check us out at www.fitapproach.com

SPambassador4

 

I haven’t been sticking to my eating and exercise plan super well lately (as those on my facebook page may know..) but the thing to keep in mind is to not give up – to keep on keeping on!! Tomorrow’s another day 🙂 x

tumblr_md5d394HCO1rp02wmo1_400

Advertisements